Running intervals (Bislett) 59:12 12.0 km (4:56 / km) +24m 4:53 / km
shoes: Nike Lunarace+
wanted to do 5 x 4 loops.
ended up with pain in my achilles, so changed shoes as well and cut down on the length.
did
4 (ca. 2180m) - pace estimated round about 3.31
3 (ca. 1635m) - 3.28
3 - 3.28
3 - 3.24